Tarbuj: Health Benefits And Side Effects



Published on: 29-Nov-2022


10 min read




Tarishi Shrivastava


Tarbuj: Health Benefits And Side Effects

Tarbuj:  Health Benefits And Side Effects

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Tarbuj, also known as Watermelon, originated in Africa. Tarbuj, like most fruits grown in arid regions of the world, is very hydrating and low in calories. As a result, it is simple to binge on tarbuj's without weight gain.

Tarbuj's main advantage is its high water content. However, the fruit is also high in other essential vitamins and minerals that can help prevent disease and improve overall health.

Tarbuj is grown in various parts of the world and comes in various varieties. The colour of the flesh varies according to the growing environment and genetics of the specific variety. Red tarbuj is thought to have the best flavour. 

According to ICMR ( Indian Council Of Medical Research), tarbuj can be used as a diuretic, and its rind can be applied to the head to relieve the symptoms of heat strokes. 

Today, the largest producer of this fruit in the world is China. Tarbuj is grown in many states in India, but Uttar Pradesh, Karnataka, and West Bengal account for half of the total tarbuj production.

Table Of Contents

1. What Is Tarbuj?

2. The Nutritional Content Of Tarbuj

3.  The Health Benefits Of Tarbuj

4. Dietitian’s Recommendations

5. The Final Say

6. FAQs

What Is Tarbuj?

Tarbuj is a low-calorie summer fruit that is sweet and refreshing. It is an excellent hydrating fruit because it contains 92% water, minerals, and vitamins. Its seeds are extremely nutrient-dense. These seeds are low in calories and high in micronutrients such as zinc, magnesium, potassium, and others. Tarbuj seeds boost immunity, heart health, and blood sugar control, making them prominent on the diabetes food chart. 

It hydrates and keeps the body cool during the hot summer months. Tarbuj's high water content aids in weight loss by making you feel full and decreasing the desire to overeat. Due to its hydrating properties, tarbuj is widely used in the cosmetic industry to keep skin and hair healthy.

Tarbuj is thought to provide a cooling effect and remove dryness, which aids in managing acne and pimples in Ayurveda. Tarbuj pulp or juice also protects against sunburn due to its cooling and healing properties.

The Nutritional Content Of Tarbuj

Tarbuj contains approximately 30 calories per 100 g. Water accounts for approximately 92% of all water. It is, however, an excellent source of many other nutrients. It is high in minerals like potassium, phosphorus, calcium, and magnesium and vitamins like A, B1, B2, and B3.

Approx 100 g of tarbuj contains the following nutritional values



91.45 g


30 kcal


7.55 g


6.2 g


0.4 g


0.15 g


0.61 g



7 mg


0.24 mg


10 mg


11 mg


112 mg


1 mg


0.1 mg


0.038 mg


Vitamin A

28 µg

Vitamin B1

0.033 mg

Vitamin B2

0.021 mg

Vitamin B3

0.178 mg

Vitamin B5

0.221 mg

Vitamin B6

0.045 mg

Vitamin C

801 mg

Vitamin E

0.05 mg

Vitamin K

0.1 µg

The Health Benefits Of Tarbuj

Here we have enlisted a few health benefits of tarbuj. Have a look! 

1. Promotes Heart Health

Tarbuj contains several bioactive compounds, including citrulline, an amino acid metabolised to arginine. Arginine produces nitric oxide, a compound that plays an important role in heart function. 

Tarbuj appears to lower blood cholesterol levels and prevent the development and progression of atherosclerosis, which causes heart disease. Tarbuj's high potassium content aids in regulating hypertension, which has been linked to an increased risk of heart disease.

2. Increases Immunity

Tarbuj is an immune-boosting food because it contains various vitamins, including vitamins B6, B1, and C. It also comprises manganese, which is required in several immune-related cycles. 

Tarbuj consumption has been shown to improve inflammatory responses by regulating the homeostasis of pro- and anti-inflammatory cytokines such as interferons and interleukins. 

3. Cancer Prevention

Tarbuj is high in flavonoids such as lutein, zeaxanthin, lycopene, beta-carotene, and cryptoxanthin, protecting cellular DNA from free radical damage, thereby preventing cancer.

4. Aids In Weight Loss 

A medium-sized tarbuj contains about 18g of dietary fibre and plenty of water, making it a superfood for those looking to satisfy hunger while staying on track with their weight loss plan. Aside from that, the fruit is extremely low in calories (30 calories for a 100g serving).

5. Refreshes You After A Workout

Do workouts cause significant muscle pain the next day? Then you should think about eating some tarbuj.

The Agricultural Food and Chemistry found that drinking watermelon juice before working out could help reduce post-workout muscle soreness. This is because tarbuj contains L-citrulline, an amino acid converted into L-arginine by the body. L-arginine relaxes blood vessels and increases circulation.

6. Maintains Kidney Health

Tarbuj, due to its high water and mineral content, is a natural detoxifying agent. The fluid helps in flushing out toxins from the body and aids the liver in processing ammonia, making it easier for your kidneys to eliminate excess fluids.

7. Maintains Eye Health

Tarbuj are high in beta-carotene. It is a necessary nutrient that protects your vision and prevents diseases such as age-related macular degeneration and night blindness.

8. Sharpens Your Mind

Vitamin B6, a nutrient found in tarbuj, is extremely beneficial to your brain. This is especially beneficial for young students who study most of their time.

Side Effects Of Tarbuj

Although this juicy, popular fruit has numerous health benefits, it also has some drawbacks.

1. Tarbuj May Cause Hyperkalemia

Hyperkalemia is a serious medical condition in which the potassium levels in the body rise due to either excessive potassium intake or the body's inability to expel it. 

High potassium levels can damage muscles and harm the kidneys. Excessive levels can cause the heart to stop working properly. If left untreated, this could lead to death. Tarbuj is high in potassium (112 mg per 100 g), and eating too much of it can increase the body's potassium levels.

2. Allergies To Tarbuj

Tarbuj may cause allergies in people allergic to vegetables such as carrots. Tarbuj contains allergies such as profilin and malate dehydrogenase, which may cause allergic reactions in some people.

Dietitian’s Recommendations

Tarbuj is one of the favourite fruit of every age group. It has several health benefits because of its high nutritional content. Tarbuj should be included in the meal plans when it is in season. It can be included in the diet in various forms such as raw juices, salad, smoothie, roasted seeds etc. 

-Dietitian Lavina Chauhan

The Final Say

Tarbuj can be consumed regularly by anyone, regardless of age or gender. This summer fruit is popular not only for its flavour but also because it is high in nutrients that are beneficial to the body.  

It helps properly function various organs such as the kidneys, eyes, digestive organs, and heart. However, eating too much of this fruit is not recommended. 


1. Is eating tarbuj daily healthy?

Yes, it is rich in an amino acid that is called citrulline. This helps move blood through your body and lowers your blood pressure. 

2. Is tarbuj high in sugar?

They are favourite summer fruit.Tarbuj  is like a treat, but they are low in sugar. A whole cup of diced-up tarbuj has less than 10 gm of sugar. 

3. Is tarbuj good for your kidneys?

Watermelon is healthy because it is full of lycopene. It is an antioxidant that helps break down harmful free-oxygen radicals. It prevents kidney injury and, therefore, is a kidney-friendly food.

4. How much tarbuj should you eat a day?

The NIN food database recognises one serving of tarbuh to be approximately 280g. A healthy adult can safely eat 1-2 servings of watermelon daily.

5. When should one not intake tarbuj?

If tarbuj is sour or fizzy, do not eat the fruit. The best way to eat tarbuj is pre-cut before the expiration date or at least within five days of buying the fruit.


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